Running up a tab - Mar 3 to 9

[Wahine]

I'm not running today. But I'm dreading running tomorrow so I thought that was reason enough to start the thread.

Alright ladies, inspire me.

[SadieKate]

I have to say the titles of each week's thread are entertaining. :p

[Tiffany]

I have to say the titles of each week's thread are entertaining. :p
+1 :D I'll report back this evening when I get back from the gym. Yes, just when I thought I'd get to run outside regularly, the weather turned back to muck ... the Midwest sucks sometimes. :)

[baskingshark]

I've never posted on this thread before, so I hope a newbie is welcome.

I ran a 5k race yesterday -freezing cold, pretty windy, hilly course. What fun! I knew I was going slowly when the first runners passed me (out and back course) at the 1/2 mile mark!

I'm working on running in enough qualifying races for automatic entry into next year's NYC Marathon, 3 down, 6 to go.

[HillSlugger]

I got out for a very short run (0.7 miles) on Saturday. You see, my 11 yo daughter has been running in gym class and has decided that she wants to run a race. So, we went running together on Saturday. Her gym running is a 1 mile cross country route where she ends up walking the uphill parts. Saturday she ran non-stop for the whole run. She was quite tired at the end but quite pleased with herself. We've identified a May 17 1k race she's now planning to do.

This morning I did 3.7 miles. My legs were still a bit tired from my 31 mile ride yesterday but I did pretty well until into the last mile. I'll be bumping up to 4 miles pretty soon.

[Grog]

I've never posted on this thread before, so I hope a newbie is welcome.

All are welcome!!

[tattiefritter]

Got out today! I've been resting since Thursday as my shins were hurting (don't want to mess with them) though when I had my sports massage on Saturday morning it was really my calves that were tight and he loosened everything off painfully - the tibialis posterior (I think he said) twanged like a guitar string, guess who has been neglecting their stretching? :o Things were still a bit tender Sunday but today I decided to go out, I'm off work so had all day. I had to wait until three pm for the hail/snow showers to stop long enough but I headed out on an exploratory run to check out some new trails. It was sometimes very slow progress due to checking the map all the time and scoping out the condition of some tracks then heading back to the main path I was following. I loved it, nearly fell flat on my face several times due to my trail shoes clogging up with mud but it all added to the fun. I practically had the area to myself (it feels quite remote considering it is close to one of the heaviest populated areas in England) and there were fantastic views from the top of the hill I was aiming for, I so wished to take some pictures but unfortunately OH has the cameras but the light was fantastic and clear and the sun was shining.

It was absolutely baltic at the top of the hill with a strong biting wind so I changed into my jacket and turned to look the way I had just run up ready to head back and I could see the most ominous black clouds heading in from the Irish Sea. I headed of quickly to drop some height but then continued on off down a new trail then down into some woods where I slipped and slided my way on a myriad of tracks before finding the stream I was looking for and following it back to my car. As I drove away the skies blackened and the sleet started :D Even though it was only 6.5 miles it felt quite tough, when I mapped it there was over 1000ft of climb, which along with the very soft conditions explains a little though I was lacking in energy and hungry for the whole thing, however I was just glad to be up there today.

A productive run as I have now found some extra trails that I can add onto my regular long trail run to take the distance up over 13 miles and 2000ft :eek: in preparation for my big trail race in May. I'm off all week and the forecast is good for tomorrow so I'm going to head out on the MTB for a couple of hours then I'm off up to Scotland to visit my folks (taking my running kit with me to hopefully get out for a trundle).

[Tuckervill]

Make all the plans to run today, getting your stuff together, etc., knowing that when the time comes you can always change your mind and stay in. Then put off thinking about it until it's time. When the alarm clock goes off, exercise your "integrity at the point of decision". Ask yourself what the consequences are for not going, and ask how you're going to feel afterwards.

You know, as soon as you start you'll feel better about it and will experience that sense of pride and accomplishment for making informed choices.

You inspire me. :)

Karen

[kelownagirl]

I had another good run today. My calves felt good and I was able to do 3 minute run intervals the whole time. Did 4km in 30 min. Getting there. I get my eyes lasered tomorrow so not sure when I'll be able to run again, hopefully by the weekend...

[jesvetmed]

My first run of 6 miles in... well about 3 years. Felt okay.. was on trail and the ground was soft, so my calves are singing tonight. But I feel quite a bit of accomplishment! Did 6.1 miles in 60 minutes. OK by me.. I know I'm a slug!

KELOWNA: Let us know how the laser surgery goes and what you think (separate thread probably). It is my GREAT DESIRE to do that! I'm having lots of trouble with my contacts and allergies, etc., and wonder if this would help, or hurt.

OK... Back to running!
Jes

[emily_in_nc]

My first run of 6 miles in... well about 3 years. Felt okay.. was on trail and the ground was soft, so my calves are singing tonight. But I feel quite a bit of accomplishment! Did 6.1 miles in 60 minutes. OK by me.. I know I'm a slug!

Jes, you are NOT a slug! I'd be thrilled with that time! I'm currently averaging from 11:40 to 12:00 minute miles on our trails (kinda hilly) and around 10:30 minute miles on the treadmill.

Since I am a new (and slow) runner, I just read one of John "The Penguin" Bingham's books (The Courage to Start), and now I don't feel bad about my time at all. Sounds like the back of the packer's have a lot more fun and still get fit. I'm all about that! :D

There, do you feel FAST now?!?! :p :D ;)

Emily

[OakLeaf]

Intervals today, 7 x 1 minute. My stupid HRM wasn't picking up again, but I feel like I'm really, finally feeling better this time. I think I'm ready to add another repeat or two next time, just didn't want to do it too soon. 3.7 miles.

Today's theme on the beach: crowded again, which I really wasn't expecting so early in the morning! Two hours past sunrise and high tide, every walkable surface was covered with footprints.

I did get a little bit of a chance to study my footprints in one section, and found that I'm striking towards the forefoot again - which explains why I was having more trouble with my Achilles this morning :rolleyes:

Tattie (and Yoda), what's a good stretch for the post. tib.? I have an awful time stretching any of my deep muscles. Do the usual calf stretches target it enough? (actually what I'm really having trouble with right now is the upper pecs)

[HillSlugger]

Oakleaf, when you run on the beach are you barefoot? I'm looking forward to some beach running during the summer.

[Grog]

The plan for this week is to

1) Run an easy one today with my formerly injured running partner, with just a few strides;
2) Go to the track :eek: tomorrow or do some hard flat speedwork; then run with my residence's beginning runners' group in the evening; Perhaps skip the first workout, I'll see;
3) Do a hard tempo run;
4) Take it easy and do something fun on Friday;
5) Another group run followed by some more hard intervals (but not wiping myself out) on Saturday;
6) Taking photos of the UBC Triathlon on Sunday - no running.

Next week is taper week.

I am off to #1!!

[Tiffany]

I got 4 miles in yesterday with 5 sets of 2 minute intervals. Back to the gym again today since we have 8-10" of snow on the ground. :mad:

[Idealmuse]

6 miles in 60 minutes is a slug?

Then what's 4.2 miles in 60 minutes? :) (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.

[Grog]

Tuesday workout: done.

With a conversation about the meaning of life on top of that. Some mornings are more productive than others!!

Now off to work.

[OakLeaf]

Oakleaf, when you run on the beach are you barefoot?

I wish. I overpronate so badly I can't even walk around the house barefoot. My Chi Running goal is to wean myself off orthotics, but I'm nowhere near there yet. Maybe someday I can wean myself off shoes, but that's not even on the radar right now.

[tattiefritter]

Tattie (and Yoda), what's a good stretch for the post. tib.? I have an awful time stretching any of my deep muscles. Do the usual calf stretches target it enough? (actually what I'm really having trouble with right now is the upper pecs)

Don't really know a good stretch for it (which will probably have something to do with mine being tight!) I only do some general calf stretches - and I have been neglecting even those. Which reminds me stretch time!

[Jo-n-NY]

I am beginning today when I get home from work on the treadmill. I have never ran a day in my life. I figured I would post here so chances are I won't wimp out.

I got the book Emily mentioned. Needless to say I won't finish reading it before I get home. But I did read where the author began with 1/4 of a mile. So the plan is to run a bit and walk a bit. I usually walk at 3.8-4mph for 2-3 miles. I will try for 2 miles, but a slower pace because I already know I cannot run at 3.8mph at least to begin with.

I sure would be nice to enjoy this along with cycling.

~ JoAnn

[Grog]

I got the book Emily mentioned. Needless to say I won't finish reading it before I get home. But I did read where the author began with 1/4 of a mile.

I hope you have a good time running!

Last time I did this workout with a bunch of beginneers and it worked well:

3 min walk workout
1 min run / 1 min walk
2 min run / 1 min walk
3 min run / 1 min walk
4 min run / 1 min walk
The 4 min bit really tested the limits for some of them but they could do it.

Then we did a mix of 1min-30sec and 2 min - 1 min and stuff like that for the rest of the workout.

Don't by shy and plan your walking breaks. It's much nicer to walk when it's planned than to walk because you can't handle running anymore!!

Enjoy!!!

[VeloVT]

6 miles in 60 minutes is a slug?

Then what's 4.2 miles in 60 minutes? :) (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.

you know, as counterintuitive as it sounds, I don't think the treadmill is easier than running outside. I can hold a seven minute mile outside for many miles (and faster paces for a shorter time) but after 5 minutes at 7:30 on the treadmill I'm ready to slow down :30 -- 1:00/mile for a while. My treadmill runs are always, well, I don't know if they deserve to be called intervals, but I always have spurts of faster running followed by longer slow periods -- and the fast periods are considerably slower than my working-hard-but-not-horribly-uncomfortable pace outside. I just can't seem to hold a fast pace on the treadmill.

I also can't run for more than about 40 minutes on the treadmill without succombing to extreme boredom, even with an Ipod :eek:... Luckily my university gym has a small indoor track. When it's just too yucky to run outside, I alternate between the treadmill and the track -- 4 continuous miles on the treadmill, 4 hard mile intervals interspersed with walking on the track, etc.

I also find I'm more prone to niggling problems on the treadmill than outside (blisters, tight calves, etc).

[emily_in_nc]

I ran 5 miles again on the treadmill today. I cut nearly 2 minutes off my time from last week, and for the first time ever, my overall pace was < 10:30. It's so neat to see (and feel) progress. Makes the effort all worthwhile; it really does get easier, just like all the books say. :)

I sent a PM to Jo-n-NY; I think it's great that she's joining us! We beginners have a lot to learn from the more experienced runners here. You've all been very inspirational to me, and it's nice to feel a part of this little sub-group of TE, especially since I am not riding at them moment (soon, though!)

Emily

[Grog]

Another 5-something km with my beginners' group. I have a slight pain on the inside of my left leg that's annoying me, but I've just changed shoes so we'll see.

Beautiful evening... A bit chilly though, only about 4 C, but crisp and clear. Ah! Vancouver...

[Tiffany]

Got outside today and ran ... thank goodness the snow from yesterday melted FAST! I started the run intending to go 5 miles. I felt so good I ended up running 6.5! I couldn't believe how good I was feeling. Finally had to stop b/c the sun went down and the cold was really kicking in.

Great running day today :D

<----- Oh yeah, he's the best running partner. :)

[Deborajen]

My first run of 6 miles in... well about 3 years. Felt okay.. was on trail and the ground was soft, so my calves are singing tonight. But I feel quite a bit of accomplishment! Did 6.1 miles in 60 minutes. OK by me.. I know I'm a slug!

Not picking on you jesvetmed but ya know, I think we should all just put a lid on this "I'm slow" and "I'm a slug" crap. Are you dead last? If you're not, then how do you think the people BEHIND you feel when you talk about how slow YOU are? And if you are dead last, so what? Somebody has to come in last - it's still a finish, and still an accomplishment. Why make it sound like a bad thing?

I've been running for six years now so I can't call myself a beginner, but I'll admit I have a lot to learn and resources are hard to come by. Our local running club's weekly "slow-paced, easy run - suited for beginners" - is 9 minutes per mile. That just kills me - no wonder so many people are hesitant to give running a try. I'd have to train quite a bit and I still couldn't keep up with that.

So I did 4 miles Sunday, have been doing some cross-training on the stairstepper and am planning on doing 3 miles of fartleks tomorrow (yes, the running "f" word). Keep up the good work everyone. You all rock - really!

Deb

[Wahine]

The way I look at the slow/fast thing is this, the people running slower are suffering just as much as the people running faster to run the same distance.... but for a longer time. That makes them way tougher than the fasty shmasty people. :D:cool:

I haven't been posting here because I am officially sick of my high volume weeks and don't want to talk about it anymore. :o

[Jo-n-NY]

First, Thank you Emily for your PM. You gave me a great guide to go by especially the speed that you began at. On my train ride home from work I read a lot of the book "The Courage to Start" which I purchased during my lunch hour. I think I am feeling the excitement of having something different to try.

Anyway, I went on the treadmill for 30min last night, run 2 minutes, walk for 2, however the speed of 3.0mph was very slow. I think I will speed it up. I honestly do not think I can run for 2 minutes at a faster speed, but like the books says I will do whatever I can and go from there.

Grog, I like that guide also and will try it on my next workout which will probably be Saturday. May I ask what speed your beginners began at?

Thank you all....it is always fun to look forward to another challenge.

~ JoAnn

[HillSlugger]

I had a poor run this morning. I feel like yesterday's commute completely wiped me out, and I'm not sure why; two 44 minute rides 8 hours apart shouldn't have made me so tired. Last night I had no enthusiasm for deciding/planning what I'd do this morning. This morning I still felt unmotivated...and slow! Oy!

[KSH]

*Stretches out and rubs her belly*

This has been a recovery week for me. Sweet... sweet recovery week.

The last day I ran was 3-1-08... and that was for 88 minutes... or 7.25 miles (3 minute walk/2 minute run combo).

I get to run tonight, 3-6-08, for 40 minutes... treadmill run thanks to it being dark when I get off work AND crappy weather. Blah. The treadmill running has been wearing on me.

My next long run is for 3-9-08, 2 hours and 15 minutes. Will be around 11-12 miles for me.

Then for the rest of March... on Sunday I run 2:30, 2:40 and then 1:00. So a build for 3 weeks and then sweet... sweet recovery!

[KSH]

6 miles in 60 minutes is a slug?

Then what's 4.2 miles in 60 minutes? :) (Although I admit I have 1-2 min walk breaks in there every 4-5 mins) and that's on a treadmill! I'd hate to see what I can do outside.

I know... that's not slug in my book! I keep around a 11:30 minute mile for my long runs (5 minute walk/2 minute run intervals)... and that's moving for me.

[indysteel]

On Wednesdays, I usually run 3 or so miles and then take a spinning class. I only had time to run last night and managed to do 6 miles on the treadmill, which is about 1.5 miles longer than I've gone since I began running again in January. I ran most of it at about a 9 minute mile pace, which I'm pretty happy with. The only thing that's buggin' me right now is that I'm far less breathless running on a treadmill than I am running outside at what feels like the same pace. I don't know if it's the cold air or what, but I run much better inside than out. Grrrr!

[Tiffany]

The only thing that's buggin' me right now is that I'm far less breathless running on a treadmill than I am running outside at what feels like the same pace. I don't know if it's the cold air or what, but I run much better inside than out. Grrrr!
Most people do. When you're running inside you don't have any other factors such as wind, hills, terrain, humidity, etc. I, however, am an exception (thank goodness). I run much better outside.

[roadie gal]

3 1/2 miles on the treadmill without any pain!! *happy dance* I still have my foot taped most of the time, but I think I've got the PF finally under control. My triathlon season may not be washed out!! Yay, Yay, yay!

[Grog]

Grog, I like that guide also and will try it on my next workout which will probably be Saturday. May I ask what speed your beginners began at?


Keep in mind that most of them are in their mid-20s to mid-30s and students who live on campus (they walk or cycle a lot, not quite sedentary).

The first run we took about 38 minutes for 5 km, so maybe 7m30s / km . (About 12 min/mile.) The second run they did slightly under 7m/km, or about 11m15s miles. This week was a bit faster still. I expect them to hit between 6m00 and 6m30s within the next month and then to plateau there as they increase distance, depending on whether they hurt themselves (I hope not) and how much they stick to their plan (2-3 times a week running).

[Grog]

Interesting tempo run on the beach this morning. Looked like a total geek, wearing my Timex Ironman lap watch AND my Polar heart rate monitor (which doesn't keep track of laps) but I wanted to be metrics-driven today. Warmed up as we were running down the 2 km hill and after that tried to keep my HR constant around 185 for 8 minutes, took a walk/jog break of 4 minutes then increased the HR again to to the upper 180s for 12 minutes. Jogged back home (uphill of course). It was pretty tough but I didn't feel like I was in the red, only in the "burnt orange" zone. :)

And I went with my sweet partner. It's nice to have a view on his nice... hmm, hamstrings when I am in pain from running.

[emily_in_nc]

Anyway, I went on the treadmill for 30min last night, run 2 minutes, walk for 2, however the speed of 3.0mph was very slow. I think I will speed it up. I honestly do not think I can run for 2 minutes at a faster speed, but like the books says I will do whatever I can and go from there.

JoAnn -- I don't have my book right here, but does Bingham really say to run at 3 mph? Are you sure that's not for the walking phase? (Or maybe I am misunderstanding you?) About the slowest I can run is 5.2 mph, and that is a slow jog. It's actually harder to run that slow than a bit faster, I think.

In any event, as you say, you can certainly speed it up! You don't have to go slower than what you're already going in order to follow his "plan". In other words, you don't have to start on 'week 1' if you're already beyond that in your abilities. Jump right ahead to 'week 4' if you're there (or wherever).

Deborajen -- thanks for your comment about slow/fast -- you're right that we need to stop apologizing for our paces, altho John "The Penguin" Bingham says he's slow, unapologetically; he celebrates his slowness! I like that. And I too have seen "beginner paced" club runs advertised at a 9:00 pace -- that kinda pisses me off, because for me, that would be a sprint! Not gonna happen! It's strange to me, because bike clubs have beginner paced rides at 10-12 mph; maybe the true slow runners don't join group runs, so there's just not the demand for a slower-paced running group. We're all out running by ourselves, I guess. I like running alone, but I expect time would pass a lot faster with a group, just like riding.

Emily

[rocknrollgirl]

Hi Guys,
I did my 3rd run walk last night. 30 mins. No pain, so maybe I am rounding the corner.

[HillSlugger]

Great news! I hope it continues.

[Grog]

I am also wondering how one could walk at 3 mph.

I use this pace converter: http://www.runningforfitness.org/calc/convert.php The "starting pace" for my beginner's group equals 5 mph, but that probably means running at about 6.5 mph and then walking for one minute at 4 mph here and there.

I suggest letting go of advice on speed and just doing what feels right. I wouldn't worry about running too fast!! Especially not if you're taking walking breaks.

Enjoy! And report!!

[Wahine]

Hi Guys,
I did my 3rd run walk last night. 30 mins. No pain, so maybe I am rounding the corner.

That sounds like great news!!

[rocknrollgirl]

Yes Yoda and even better we biked the trails behind my school on Tuesday and I pushed a bit and was ok. A little sore the next day, but really ok. A 1 on the pain scale. So maybe, maybe, this is the beginning of the end of all of this nonsense. ( come on ELBOW!!!)

[indysteel]

Most people do. When you're running inside you don't have any other factors such as wind, hills, terrain, humidity, etc. I, however, am an exception (thank goodness). I run much better outside.


I ran into a trainer at the Y last night (he heads the tri group) and he said that running on a treadmill with the incline set at 2% better mimics running outside. I'm going to try that and see how it feels.

[alpinerabbit]

I rented an aquajog belt tonight at the pool.

I asked a girl who was doing it what I am supposed to do - don't know yet if I did it right, but my HR was maybe 100.

So not very strenuous and I am wondering if it can do more for ya. A Tri Club mate trained almost exclusively in the water for a sub-4h marathon.

The weirdest thing was going to the loo after 40 mins - I felt like I had just landed after being on the moon. HEAVY.

[rocknrollgirl]

Your hr will not be as high during pool running because of the bouancy of the water. From what I have read, it is min to min the same as running on land.

[OakLeaf]

5.16 miles of fartlek for me today. Even though it's not been an ideal week for me training-wise, I added one more repeat, for a total of 6.

Does anyone know how temperature affects HR? I know I've read somewhere that your HR will go up on hot days to increase cooling. Mine didn't seem super-high today, though, even in the 83 degree heat (a good 10-15 degrees warmer than what it's been).

Today's theme on the beach: hot and windy. We've been under a tornado watch all day and I could see a little bit of lightning to the south, but actually the storm has mostly missed us. North of us a bit is getting rocked. There were still a surprising number of people out on the beach enjoying the warmth before the rain hit.

[emily_in_nc]

I ran into a trainer at the Y last night (he heads the tri group) and he said that running on a treadmill with the incline set at 2% better mimics running outside. I'm going to try that and see how it feels.

I read to use a 1% incline for the same reason. I think 2% would be too hard -- like always running uphill! 1% is imperceptible to me.

Did 4.3 miles today on the treadmill.

Have a good weekend, all!

Emily

[Jo-n-NY]

Emily & Grog...actually I was told about "running" at 3mph from my hairdresser who has been running for years, but she alway said she was a slow runner. I don't think it was a good suggestion for me to take and actually use. I will be on the treadmill tomorrow and go for a faster pace. I will just keep pushing it up until whatever feels good and comfortable.

To be honest I thought that was odd because I walk at 3.8-3.9 mph. I thought maybe slower would help not to go out of breath, I will admit, it sure felt weird.

Enjoy the weekend!!! It will not be a very good cycling outside weekend here on LI, so I am will enjoy my treadmill run/walk routine.

~ JoAnn

[rocknrollgirl]

Howdy Girls,
Well after my run on Thursday, I spiked a fever and was pretty sick Thursday night. Fever broke yesterday morning. I stayed on the couch all day. No other symptoms, a stomach ache and a fever. Weird.

So last night I mentioned that I wanted to go to the pool today. DH said NO! He has been sitting on me since I have been injured. He is smart, I need sitting on !

So he left for practice this morning and I decided to go out for a walk. He never said I could not go for a walk, right?

It is ok to walk after you have been sick, right? Heck they let people walk post surgery, right? And if I happened to spontaneously break out into a light jog while on this recovery walk, I could not be held responsible, right?;)

So out I went between the hellacious rain we are having. Did a very light walk run, came home, did all my weights, icing and having tea now.

Feeling good.

[Wahine]

So he left for practice this morning and I decided to go out for a walk. He never said I could not go for a walk, right?

It is ok to walk after you have been sick, right? Heck they let people walk post surgery, right? And if I happened to spontaneously break out into a light jog while on this recovery walk, I could not be held responsible, right?;)

So out I went between the hellacious rain we are having. Did a very light walk run, came home, did all my weights, icing and having tea now.

Feeling good.

Ooooooo boy!! You're a handful. I'm glad it worked out OK though. Get lots of good recovery sleep today.

[rocknrollgirl]

I am a handful. When I go to the doc they have to give me a specific list of exactly what I can and cannot do.
But being a handful keeps him on his toes, he can always tell when I am plotting to escape. He has to be quick to counter my justifications.

But alas after my huge burst of energy this morning, I am sleepy, so nap I must

[KSH]

YES! I just did a 2.5 hour trainer ride and then ran. It was my first brick of the season.

OMG... I ran a 9:30 MINUTE MILE! WOAH! I haven't run that fast... EVER!!!!

[KSH]

To be honest I thought that was odd because I walk at 3.8-3.9 mph. I thought maybe slower would help not to go out of breath, I will admit, it sure felt weird.

Enjoy the weekend!!! It will not be a very good cycling outside weekend here on LI, so I am will enjoy my treadmill run/walk routine.

~ JoAnn

If you walk at 3.8-3.9, you can RUN at 4.5 probably. But do what feels best.

I know I walk at 4.6-5.0 on the treadmill. But the 5.0 is when I'm really working my speed walking form. Otherwise, I typically do 4.6-4.7 walking.

Running, I do 6.0-6.6. BUT I have been running for awhile. :)

Do what works for you! Don't underestimate your abilities though.

[Grog]

Wow KSH, looks like that brick was good for you!!!! Keep going!

Had a 6 km run with the Beginners' Group this morning, in the fog, on the trails. Quite pretty. And they're all doing really well!! It's nice to see people go further than they thought they could. (We did 5 min jog / 1 walk.)

My upper left foot has been gently hurting (like 2 or 3 out of 10 pain). I think I have aggravated my tendon a bit with a lot more speedwork than usual, including up hills, then kept going thinking it was my shoe that was causing me trouble. So I'll slack off the speed work and reduce running for the next few days. I want to be able to race next weekend.

[alpinerabbit]

well my legs were a bit tired on my MASSIVE 20 minutes longjog this morning.

[Jo-n-NY]

Thank KSH. My you are a very fast walker - whew!!!!

Today my day for the treadmill. After the 5 minute warm up I ran 1 minute at 5mph. I had trouble finding a rhythm and was practiclly out of breath. I then walked 5 minutes, and my next run was better and went for 2 minutes. I did this 2 run; 5 walk until I hit 5 minutes. My last run I went for 3 minutes and I felt so much smoother. I think the 3 minute run might work well for my next workout with the 5 minute walks in between.

~ JoAnn

[emily_in_nc]

OMG... I ran a 9:30 MINUTE MILE! WOAH! I haven't run that fast... EVER!!!!

Congrats!!!! I would love to break under a 10:00 minute mile. I can run that, but no faster, so far. And I can't sustain 10:00 for an entire 3-5 mile run, though I have done as much as two miles at a time at that pace.

Good for you -- and after a long trainer ride, too! You IM you! :D

Emily

[teigyr]

12 miles yesterday :D Might I say ouch?! As slow as I think I'm going, it turns out I'm consistent when I average mph from my other long runs. I don't know why this one made me so sore though except for I did have a stress test the day before on a 16% incline :eek: I'm a wuss with the hills.

It's amazing how painful it is to go a "bit" faster than your comfort speed. I can run 10 minute miles for runs averaging 3 miles or so but when I try to do short bits of 9 minute miles, OUCH!!! It's fun but still, it makes me drool on myself :o

[KSH]

Thank KSH. My you are a very fast walker - whew!!!!

Today my day for the treadmill. After the 5 minute warm up I ran 1 minute at 5mph. I had trouble finding a rhythm and was practiclly out of breath. I then walked 5 minutes, and my next run was better and went for 2 minutes. I did this 2 run; 5 walk until I hit 5 minutes. My last run I went for 3 minutes and I felt so much smoother. I think the 3 minute run might work well for my next workout with the 5 minute walks in between.

~ JoAnn

GOOD JOB!!!!

Very soon you will be telling us, "I ran my first mile today"! :D

Yea, for my longer runs... over 5-6 miles... I do a 5 minute walk and 2 minute run combo. I will typically average around a 11:30 minute mile doing this. It really makes my long runs tolerable.

[KSH]

Congrats!!!! I would love to break under a 10:00 minute mile. I can run that, but no faster, so far. And I can't sustain 10:00 for an entire 3-5 mile run, though I have done as much as two miles at a time at that pace.

Good for you -- and after a long trainer ride, too! You IM you! :D

Emily

HA! Well, I have only see that kind of pace on a treadmill before... and I did only run a mile. I just made my jello legs move as fast I could make them.

For any run over a minute, outside... I'm around a 11-11:30 minute mile. I'm such a turtle.

I'm sure you will see improvement on your pace with distance very soon.

[KSH]

12 miles yesterday :D Might I say ouch?! As slow as I think I'm going, it turns out I'm consistent when I average mph from my other long runs. I don't know why this one made me so sore though except for I did have a stress test the day before on a 16% incline :eek: I'm a wuss with the hills.

It's amazing how painful it is to go a "bit" faster than your comfort speed. I can run 10 minute miles for runs averaging 3 miles or so but when I try to do short bits of 9 minute miles, OUCH!!! It's fun but still, it makes me drool on myself :o

12 miles is ouch! I have been doing 10-11 miles one day a week and when I stop it's like all the pain just settles into my muscles. OUCH.

Yea, a bit faster can be a lot more effort. I find this with swimming and cycling as well. If I swim a 1:40, 100 yards I'm cruising and relaxed. I swim a 1:36, 100 yards and I am working REALLY HARD. Something that I can't sustain.

[Wahine]

I sort of ran today. For a short while, on a treadmill while a bunch of PTs picked apart my running form. It was pretty educational. Now I want to stop running all together for a while, "fix" things and try again. Interestingly enough, my form gets better as I go a little faster. So *that's* my problem, I've been running too slowly all this time.:p:eek:

[teigyr]

I sort of ran today. For a short while, on a treadmill while a bunch of PTs picked apart my running form. It was pretty educational. Now I want to stop running all together for a while, "fix" things and try again. Interestingly enough, my form gets better as I go a little faster. So *that's* my problem, I've been running too slowly all this time.:p:eek:

You know, not that I know what I'm talking about but during those brief bouts of going faster, it feels MUCH better. Maybe it's more natural when you go faster? What did they pick apart? Did their suggestions make sense?

It's strange that we need to learn things that we should do naturally. Kinda.

Anyway, it sounds very productive :D

[Wahine]

Well, the biggest thing is that I'm not getting enough push out the back of my stride on the right that is leading to some stability problems there. And I don't have enough stabilization in the frontal plane. What that means is that my pelvis rocks a fair bit if you watch me from the front or back. I already knew about that one and it's mostly only there when I'm tired, otherwise I can control it. The bad thing is that I'm running tired most of the time, definitely when I'm racing so I need to work more on it.

[jesvetmed]

Teigyr: I remember a chiropracter I visited several years ago was horrified that I was jogging, and figured it was the root of all of my evil (OK, not ALL of it!). But he said that he always recommends running full out because it is less stressful on the body, and then walk fast until heart rate drops to a certain point, and sprint fast again until you can't go further... continuing the cycle for whatever period of time you like. I tried it short term, but like the mind-losing cadence of jogging much better. Maybe there's something to that, though?

[Wahine]

Whether fast running or slow running is better really depends on the persons movement patterns. Usually I'm just as good running slowly as fast but right now because I'm tired and sore it's easier for me to compensate and change my form to avoid weight bearing in certain ways that are sore. Make me run fast and I kick in more stabilizing muscles and don't have time to compensate.

A lot of runners in the middle of the field get worse when they run fast because it emphasizes their form faults.

A lot of people have worse walking faults than they do running because they get lazy when they are walking and don't engage their stabilizing muscles as much.

[KSH]

I did 2 hours and 15 minutes... 12 miles... at a 11:22 minute mile pace this morning. I did that was a 5 minute walk, 2 minute run combo. So for each mile I run only 2 minutes of it.

Oh, the pain. It was a hard one on my body today.

*Limps away*

[jesvetmed]

70 minutes, 6.4 miles on the treadmill... yuck.
Longest run to date! Felt OK cuz I did it slower than I might have run a 5 miler. BUT... did in my calves! I was supposed to swim 45 minutes following, and I only made it 25 before I had to give up due to the calve cramping constantly. OK... got a ways to go but improving all the time!!!!

Wahine: That's interesting, and I know it is true for me -- I'm all over the place chugging along when I'm tired. I feel like I have "good" form (what do I know?:p) for the first 2 miles out -- abs tight, straightened up. But on the way back I KNOW I'm hunched over and shuffling. It's hard to concentrate on form when you can barely breathe! ;)

Jes

[chickwhorips]

I am slowly getting back into my running and trying to build a base.

Ran today 3 min run/2 min walk for 4 miles and kept my HR under 155.
So far so good. Though had to detour on the way home. The trail was a slick sheet of ice.

[jesvetmed]

By the way -- great job on everyone's part!
KSH: You're doing awesome... I will have to see what it feels like to walk that fast! Sounds like you are flying, not walking! Hope you are healing after the 12.5!

[emily_in_nc]

Well, I finally had a really crappy run today. Seems like one thing after another went wrong. A goldfinch flew into one of our windows right before I left the house. It died immediately, which made me very sad (I love birds). I walked, then ran, a few laps on our trails (.56 mile each lap), then started getting really hot since I was wearing a wicking top with a zip fleece over it, and a wool watch cap, and tights (temp was upper 40s, and I am a cold-weather weenie). I was attempting to use a stopwatch to measure my pace for each lap, and I got flustered since I needed to stop and remove layers, wasn't sure how to do the stopwatch so it wouldn't count that time.

On the next lap, I got junk in my shoe (little pieces of sticks and leaves), and finally had to take it off and dump it out, so I ditched the stopwatch since I'd now completely screwed it up, and it was stressing me out. I got to the 6th lap and my lower back started hurting on one side, and I couldn't stretch away the pain, so I just turned around and walked to my house, then dissolved on my porch steps in tears.

It had been a rough week at work, a lot of pressure and stress, and I guess everything just got to me. Running had been my "escape" from the craziness at work, so when it went badly too, I guess I just lost it and felt like a big failure. I am feeling fine now. A beer, some food, and a hug from my DH helped! :D

So, I only managed about 3.5 miles total today. This is the first week my mileage has been less than the week before. Oh well -- I guess I was due a sucky run after so many good ones. It really was a beautiful day out; I wish I could have enjoyed it more.

Emily

[KSH]

Hey Emily... you did good to get 3.5 miles in. Sounds like you needed to just go out and run... sans stopwatch, etc. Just go run to feel good. Ya know?

Maybe with all the stress you have been having a good cry is just what you needed at the end of today's run.?

[Grog]

Ladies:

This thread has been longer this week than most weeks.

You're all running and running your best, under the conditions at least. This is really wonderful!

It has been a good one. Let's keep it going.

[rocknrollgirl]

Emily,
I agree with K-ditch the watch and just relaxa nd enjoy the run, especially after a crazy week . If I am trail running, I only run for time anyway.

I work with a young woman that is a really good runner, and she ONLY runs for time. She knows how far she can go in an hour on an average run, so she never tracks her distance. She said to me that she does not want to get in to the pattern of feeling badly about her runs if she does not go fast enough or far enough. I like that.

[teigyr]

RnRgirl, that's a good idea. If I have no expectations in my long run, I am thrilled that I did it. The minute I start thinking what I *should* be doing, I feel like I'm doing less even though if I look at it when I get home, I'm running the way I usually run.

There were no tracks available yesterday so I did my track run on a treadmill. It was good in that I could feel the pace I wanted because I just set the treadmill to it. It was bad in that there was no breeze and I didn't have that "stopping to see if I did it in the right time" experience. I LIKE that experience though because I'm bad at pacing, usually I go a bit faster than I should. The greatest thing though is I'm finally to the point where my muscles are sore. It's not feet or joints or blisters anymore. Yay!!!

And what IS it about that 12 mile mark? I can't wait to get to 13 to make the 12 mile demon go away.

[Jo-n-NY]

awe Emily...I am sorry your run didn't turn out as you would have liked and you are going through a stressful time. Remember what John Bingham says, you will have bad runs mixed with the good ones. Not his exact words, but I know you know what I mean. Your next run will be better.

chins up :)

~ JoAnn

[Jo-n-NY]

GOOD JOB!!!!

Very soon you will be telling us, "I ran my first mile today"! :D

Yea, for my longer runs... over 5-6 miles... I do a 5 minute walk and 2 minute run combo. I will typically average around a 11:30 minute mile doing this. It really makes my long runs tolerable.

Thanks KSH, I am taking it slow and on my own little time line if I can call it that. Anyway, when I do run my first mile, it will be very exciting.

Your routine for longer miles of a walk/ run sounds like a very good one and something I plan to keep in mind.

~ JoAnn

[emily_in_nc]

Thanks for the kind words, ladies! Yeah, I need to lighten up on myself, and I normally do just run for time on my trail runs, but my DH suggested the stopwatch so I could pace myself for longer runs (i.e., not start off at a pace I couldn't maintain). It may work for him, but I think it just stresses me out!

I was in good spirits today, though, and don't fault myself for having a bad day yesterday. I'm a typical first-born, type A, high achiever sort, so I am way too hard on myself. Need to get over that!

I am looking forward to tomorrow's run. :)

Emily